If you have tight hamstrings, you likely quiver every time you attempt to bend over and touch your toes. Having tight hamstrings limits your athletic performance while straining your back in the process.
However, tight hamstrings are a common issue for many people. They can be a cause of low mobility in the pelvis or back or have a natural disposition towards tightness.
Regardless of the cause, in this article, I’ll show you practical ideas on how to improve the flexibility of your hamstrings fast. Fixing your hamstring flexibility will help curb the aches and pains, allowing you to perform activities without restriction.
Why Should You Stretch Your Hamstrings?
Before you begin working on your hamstrings, it’s essential to understand the importance of stretching this muscle group.
- Prevent lower back pain
- Maintain optimal athletic performance and improve overall mobility
- Helps decrease DOMS
- Helps prevent injury
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Here are some easy stretches you can practice for tight hamstrings, the workout time can take 15-30 minutes, depending on you as an individual.
Simple Hamstring Stretch
Before starting, take caution, as this exercise may cause a strain on your back if you have sciatica or lower back pain.
- Sit down on the ground, legs straightened out.
- Reach forward while extending your arms, do this by bending your waist as far as you possibly can, and maintaining straight knees
- Hold the position for between 15 to 30 seconds
- Relax then repeat 3-4 times.
Make sure you stretch until a mild pull is noticed in the back of your thighs. If you feel any excess pain, stop the exercise and, if the pain continues, seek medical assistance before continuing.
The Hurdler Hamstring Stretch
In a similar position to the previous workout, this is another simple exercise that can be done on the ground.
- In a sitting position, have one leg out straight
- Place the heel of one foot on your opposite inner thigh with a bent knee
- Reach forward and extend your arms, holding this position for 10 seconds
- Relax and repeat with the other leg.
Standing Hamstring Stretch
This next exercise is done in a standing position and stretches both your legs at once.
- While standing, cross one foot in front of the other
- Lower your forehead slowly to the knee in front as you bend your waist
- Keeps your knees straight
- Hold this position for 15 seconds
- Relax and repeat for the other side.
The Runner’s Hamstring
This is a common flexibility workout for both calf muscles and hamstrings.
- Stand with one foot off the wall and lay your palms on the wall at shoulder-width and height apart
- Step backwards with one leg as you push towards the wall
- Maintain a straight back as you drive into the wall
- Hold this for 15-30 seconds then switch legs
- Repeat the exercise 3-4 times on each side.
If you are feeling some tightness in your hamstrings, have your doctor perform a check-up to learn the best ways to rectify the flexibility of your hamstrings.